Anger Management Solutions

There are many techniques used to help manage anger. One of the techniques is called Relaxation. There are many ways to relax. The purpose is to help relax your body and mind at the same time. It may take a few tries before you can effectively use any of the techniques described here, but the results are worth the effort.

One way to Relax involves your ability to control your breathing and then to further calm down with use of imagery.

Breathing

When one starts to feel anger brewing inside them, their breathing becomes faster. To effectively calm one self, the first step is to slow your breathing by taking slow, deep intakes of breath. Concentrate on breathing in slowly, then breathing out slowly. Try to breath deep from your thoracic diaphragm. Your diaphragm is just below your ribcage. If you take shallow breaths, using your chest only, you will not achieve the same level of calmness. So concentrate on breathing deeply. What works for me, is while slow, deep breathing, while exhaling say a calming word, such as "relax" or "tranquility" or "calming". Practice the deep, slow breathing with your chosen word so that when a situation arises that you feel the anger rising, you can automatically start your breathing technique.

Imagery

Imagery is a technique that involves painting a mental picture of a calming scene. My daughter and I will often use imagery when she is having trouble drifting off to sleep due to being anxious or upset about something. You can use imagery to calm any emotion that makes you uptight or tense including fear, anxiety or anger. I remind my daughter of the scene she decided was "her special calming scene". We paint this picture by describing out loud what is happening in her scene. We start by picturing her sitting calmly at the base of a big shade tree. Her back is against the bark and her fingers trail along the grass at her side. The grass is green and soft to her touch. She hears the gentle stream making little lapping sounds as it flows across rocks off to her left. Birds are softly singing in the branches over her head and sun filters through the leaves to lay warm upon her face. She can see deer playing in the field in front of her and she watches them frolic with each other. Shortly after this, she is usually asleep. You can use imagery with someone like my daughter and I do, or you can do it by yourself. You do not have to speak out loud; you can just picture your "scene" in your head.

Did You Know This About Anger Management How Do You Become More Aware Of Your Anger? Part of Anger Management is learning how to be aware of your anger. When you are more aware of your anger, you can recognize situations, events or people that are common factors in your anger episodes. One way to become aware of the situations that you find yourself reacting in anger to, is to keep a log of the times when you find yourself expressing anger. Remember, not all anger is unnecessary anger; some anger is beneficial and can even save your life if you are being threatened. Anger can...

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